The Health Diva

Calcium is present in a wide range of foods. Dairy products, leafy green vegetables, nuts and seeds (almonds, brazils, sesame seeds), tofu, and dried fruit are all good sources of calcium for vegetarians. Most flour is fortified with calcium carbonate so cereals can also be a good source. Hard water may also provide calcium. Meat is a very poor source of calcium.
A number of substances can inhibit the absorption of calcium. Phytic acid, found in bran, whole cereals and raw vegetables is one of these. Uronic acid, a component of dietary fibre, and oxalic acid, found in certain fruits and vegetables can also bind calcium. However, diets habitually high in these acids are not thought to have a major effect on calcium absorption. Saturated fats can also lessen calcium absorption.